How can I unlock my e-mail and facebook account. It look like it’s hacked and the message I am getting to supposedly unlock it seems to be phising for my credit card details. This is the message I’m getting:

Suspicious activity is detected. Your account is locked
Your account was sending spam, and for this reason it is temporarily blocked. To unlock your account, you must confirm that you are a real person and not a robot, and to prove you are the owner of the account. To do this, go through a simple verification procedure and fill out the form and submit it below. Immediately after that, your account will be unlocked. Please note that the data required for verification is not stored on our servers and used only once to unlock your account.Thank you for your understanding.